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Sat 30th Mar 2024 at 9:00am by Steve Shaughnessy

Run > General
  • Time
    21:59
  • Miles
    3.13
  • Min/mi
    7:01
  • Pacing
    93.9%
  • WAVA
    78.09
  • Stride(cm)
    141
  • Cals
    308
  • Watts
    408
  • Cadence
    162
  • BPM
    137
  • %MHR
    80.2
  • B/mi
    963
  • Asc(m)
    20
  • Surface
    Road

Notes & Comments

1) 1mi - 6:42(6:42/mi) 133/142bpm [891b/mi] 91cal 408/524W
2) 1mi - 7:06(7:06/mi) 138/145bpm [979b/mi] 101cal 403/441W
3) 1mi - 7:19(7:19/mi) 140/145bpm [1024b/mi] 104cal 397/420W
4) 0.13mi - 53(6:51/mi) 137/138bpm [938b/mi] 12cal 396/428W
6:42 7:06 7:19 53

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.13 47 47 6:19 102 89-118 645 181 174-190 484 462-524 0/4
0.25 1:36 49 6:31 126 118-132 822 170 166-174 443 411-463 0/4
0.38 2:26 49 6:36 134 132-136 884 166 164-168 417 406-440 0/3
0.50 3:16 50 6:38 137 136-139 908 165 162-168 424 393-444 1/2
0.63 4:06 51 6:48 141 139-142 958 165 162-166 428 415-443 1/3
0.75 4:59 52 6:59 142 141-142 992 164 162-166 417 407-429 0/2
0.88 5:47 48 6:25 140 140-141 899 163 162-166 423 417-439 0/3
1.00 6:41 54 7:15 141 140-141 1023 165 162-166 426 389-472 2/2
1.13 7:31 49 6:36 140 139-141 923 162 160-166 410 392-427 0/2
1.25 8:22 51 6:49 138 137-139 941 162 160-164 416 393-433 0/2
1.38 9:15 53 7:02 137 136-137 964 162 160-166 407 391-428 0/2
1.50 10:10 55 7:18 135 135-136 984 161 160-164 388 366-413 0/2
1.63 11:05 55 7:23 135 135-135 997 163 156-166 383 246-428 2/1
1.75 11:58 54 7:09 136 135-137 972 162 160-164 400 390-412 2/0
1.88 12:52 53 7:07 139 137-144 990 161 160-164 415 398-441 2/0
2.00 13:47 55 7:21 145 143-145 1066 160 156-164 405 396-415 1/1
2.13 14:43 56 7:32 144 143-145 1084 160 158-162 400 385-420 2/0
2.25 15:36 53 7:00 144 144-145 1009 159 158-160 390 367-420 1/1
2.38 16:31 55 7:19 143 142-144 1047 159 158-162 402 380-417 3/0
2.50 17:26 55 7:23 139 138-142 1027 159 158-160 402 391-416 2/0
2.63 18:21 54 7:15 138 137-138 1001 159 156-162 395 388-409 2/0
2.75 19:16 55 7:18 137 137-138 1000 158 156-160 398 386-412 2/0
2.88 20:12 57 7:34 138 137-138 1044 157 156-160 393 382-409 2/0
3.00 21:06 54 7:11 138 137-138 991 159 156-160 393 378-409 2/0
3.13 21:57 51 6:49 137 136-138 933 162 158-168 396 385-427 2/1
3.13 21:59 2 9:02 136 136-136 1229 166 166-166 428 428-428 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 145 max Delete HR Trace

  • Cadence Distribution

    162 avge / 190 max Stride Length: 141cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 162 3.1 21:58 7:01
    Still 0.1 - - 1 -

  • Power Distribution

    408W (524 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:16 61.11% More
    800m 3:12 6:26 70.58% More
    1km 4:03 6:31 72.72% More
    Mile 6:40 6:40 75.07% More
    5k 21:48 7:01 78.27% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:33 6:33 76.32
    5km 21:49 7:01 78.19
    5M 36:08 7:14 77.39
    10km 45:31 7:20 76.96
    10M 1:15:24 7:32 77.09
    Half 1:40:25 7:40 76.16
    20M 2:37:20 7:52 77.03
    Mara 3:29:32 8:00 77.13
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